Lower abdominal exercises are popular ways to firm the abdomen from the belly button down. You cannot deflate a belly-fat-filled spare tire with abs exercises alone, but encouraging your lower abs muscles to contract by placing your pelvis in an unstable situation strengthens your abs with consistent exercise. Lying on a foam roller or Bosu ball takes your average lower abs exercise and makes it more difficult because your hips are on an unstable object.
Foam Roller Leg Extensions
Foam roller leg extensions work your abs to keep you from rolling off a foam roller when one foot is the only stable point of contact with the floor. The lower abs also must keep your pelvis stable as you extend one leg. Lie with your back and head on a long, vertical foam roller. Have both feet on the floor with your knees bent. Rest your palms on your lower abdomen and use them as cues to help your muscles underneath activate. Sometimes, touching or tapping on a muscle group assists them to "wake up" and contract. Next, slowly lift your right foot off the floor and then extend it straight at a 45-degree angle to the foam roller. Touch the right foot back to the floor, get your balance and then raise your left leg. Alternate your legs for the desired number of repetitions. When you're able, do the leg extensions with your arms held above your head instead of on your stomach. This position is even more challenging for your lower abs because your center of gravity becomes higher.
Foam Roller Free Weight Twists
Foam roller free weight twists utilize a foam roller and the free weight of your choice. Hold a dumbbell, weighted ball or exercise plate between your hands for this exercise. Lie on the foam roller in the same position described above. Raise your arms straight toward the ceiling with a free weight centered over your chest. Lower the weight toward the floor on your right side. Keep your arms perpendicular to your torso with your elbows straight. Raise the weight back up over your chest and then lower it toward the left side. The goal is to remain stable on the foam roller, not to touch the weight to the ground.
Bosu Ball Lower Abs Crunches
The bosu ball lower abs crunches train your lower abdominals to keep a neutral position of your lower spine. Lying on a bosu ball with only your neck on the stable floor and raising your legs in the air make it hard for you to keep your body on the ball and your spine from arching. This is exactly why this exercise is great for your lower abdominals. Lie face-up with your back and arms on the bosu ball. Your neck rests on the floor. The feet begin on the floor in front of the ball with your knees bent. Squeeze your abs and then lift your knees together until your thighs are perpendicular to the floor. Slowly return your feet to the floor.
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